Jackie
For TimeA fast, spicy chipper that combines rowing, light barbell work, and gymnastics. Tests your ability to perform pull-ups under significant fatigue.
The Workout
For time
- 11000m Row
- 250 Thrusters (45/35 lb)
- 330 Pull-ups
Time Cap: 15 minutes
Equipment Needed
RowerBarbellPull-up barWeight plates
Target Time
Beginner
12-15 minutes
Intermediate
8-12 minutes
Advanced
6-8 minutes
Strategy & Tips
Jackie is a sprint disguised as a chipper. The row sets up the metabolic demand, the light thrusters keep the heart rate high, and the pull-ups finish you off.
- Row at a sustainable pace - 1:55-2:05/500m is typical
- Don't destroy your legs on the row - you need them for thrusters
- Thrusters are light - break only when necessary
- Pull-ups will be hard after 50 thrusters - plan your sets
- Quick transitions are crucial for a good time
Pacing
This is an all-out effort, but smart pacing on the row pays dividends. Don't row at 1:40/500m if your thrusters will suffer.
Scaling Options
Scaled
- 1000m Row
- 50 Thrusters (35/15 lb)
- 30 Ring Rows or Banded Pull-ups
RX+
- 1000m Row
- 50 Thrusters (65/45 lb)
- 30 Chest-to-bar Pull-ups
Benchmark Times
Elite
sub 6:00
Advanced
6:00-8:00
Intermediate
8:00-12:00
Beginner
12:00-15:00
Workout Variations
Heavy Jackie
1000m row, 50 thrusters (95/65 lb), 30 pull-ups
Jackie O
1000m row, 50 thrusters (45/35 lb), 30 toes-to-bar
Run Jackie
800m run instead of row
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Frequently Asked Questions